CrossFit Texarkana – CrossFit
Amanda Warm Up (No Measure)
5 Minute mobility.
2min Row or Bike
Gymnastic Bear crawl
10 pass-throughs each in a standing position, ¾ squat and full squat
10 sots press front to back
5 Push ups
5 ring rows
5 jumping ring dips
5 strict pull ups rings or bar
5 strict ring dips or assisted.
Snatch Work (Weight)
If you’re comfortable doing the snatch, do the following complex. If you’re not get with the coach for a modified option.
3,3,3,3. Increase weight each set. (As long as technique is good.)
Muscle Snatch +Tall Snatch + Snatch Balance.
Muscle up practice
GW: Amanda (Time)
1 Round for time of 9-7-5 reps of:
This Wod should be completed in under 10min.
Choose a pull-up or ring row option that is difficult e.g. Chest to bar or pull-up or supine ring rows, with version of ring dips.
Back Squat (10,10,10)
Use same weight all three sets. 20 Burpee penalty for missed reps